Competitor Training 1.28.14

Warm Up
Dots x 2
Dead Bugs 4x1min rest 30 sec btwn

Gymnastics / Skill
Arnold Clean Warm up x 2 rest 1 min Btwn
Jerk Progression x 2
rest 1 min Btwn

Weightlifting
Every 90 Sec for 12 min build up to a 1RM Clean and Jerk. Min 0-1:30, 60%x3, 1:30-3:00 70%x2, 3:00-4:30 80%x2, 4:30-6:00 90%x1, 6:00 – 7:30 95% -100%x1,if you made your 95-100% lift continue on to up to 3 attempts for a new PR 7:30-9:00 100%+, 9:00-10:30 100%+. 10:30-12:00 100%+ If you Miss twice @90% or above your done.

Mixed Modal A
For time:
10 thrusters, 135#/95#
10 box jumps, 24′′/20′′
10 overhead squats, 135#/95#
10 box jump overs, 24′′/20′′
10 power cleans, 135#/95#
10 burpee box jumps, 24′′/20′′
10 shoulder to overhead, 135#/95#
10 burpee box jump overs, 24′′/20′′
10 power snatches, 135#/95#”

Goat Session 20 Min
If you have specific weaknesses perform accessories for that area.

Mixed Modal B
20 Rounds
Assault Bike 1 Minute
Rest 30 Seconds
Score is total calories.

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